What's the Healthiest Thing to Get at an Italian Restaurant?

October 24, 2025 •

4 min read

Traditional Italian cuisine, rooted in the Mediterranean diet, emphasizes fresh, whole ingredients like olive oil, vegetables, and lean proteins. Knowing what's the healthiest thing to get at an Italian restaurant involves embracing this original ethos, rather than focusing on heavy, Americanized versions of classic dishes.

Quick Summary

This guide provides a strategy for eating healthy at Italian restaurants by choosing fresh ingredients, lean proteins, lighter sauces, and practicing portion control, ensuring a satisfying and nutritious meal.

Key Points

Minestrone Soup: Choose a broth-based soup with vegetables and beans to start your meal lightly and boost fiber intake.
Grilled Seafood or Chicken: Opt for lean, grilled proteins like fish or chicken for a flavorful, low-fat entree.
Tomato-Based Sauces: Select marinara or pomodoro over heavy cream sauces like Alfredo to reduce calories and fat.
Mindful Pizza Choices: Enjoy thin-crust pizza with extra vegetable toppings and a moderate amount of cheese.
Prioritize Vegetables: Ask for a side of grilled or sautéed vegetables (like spinach) to boost nutrients and fiber.
Practice Portion Control: Italian portions are often large, so consider sharing or asking for a half portion.
Use Healthy Oils: Request that your food be prepared with olive oil instead of butter, and ask for sauces on the side.

Navigating an Italian restaurant menu when you’re watching your health can be tricky. While many Americanized Italian dishes are famously heavy with cream sauces and cheese, authentic Italian cooking is actually quite healthy, focusing on fresh, natural ingredients. By making some strategic choices from appetizers to entrées, you can enjoy a delicious meal without compromising your health goals.

The Healthy Italian Meal Blueprint

Instead of searching for a single “healthiest” dish, think about building a meal with balanced, fresh components. This approach gives you more flexibility and control over your nutrition.

Start Smart: Appetizers and Soups

Beginning your meal with a light, nutritious appetizer can help you control your overall intake and prevent overeating the main course.

Minestrone Soup: A broth-based soup loaded with vegetables, beans, and a small amount of pasta. It's filling, high in fiber, and low in calories compared to creamy alternatives.
Bruschetta: Toasted bread topped with fresh tomatoes, basil, garlic, and a drizzle of olive oil. This offers a balance of carbohydrates, antioxidants from tomatoes, and healthy fats.
Grilled Calamari or Mussels: Opt for grilled or steamed seafood appetizers instead of fried versions. Seafood offers lean protein and beneficial omega-3 fatty acids.
Caprese Salad: A simple combination of fresh tomatoes, mozzarella, basil, and balsamic vinegar. Just be mindful of the mozzarella portion size, as it can be high in calories.

Mindful Main Courses: Lean Proteins and Smart Sauces

When choosing your main course, focus on preparation methods and sauce choices.

Grilled Fish or Chicken: Look for entrées featuring grilled (alla griglia), roasted (arrosto), or baked (al forno) lean protein like chicken, veal, or seafood. Salmon and swordfish are excellent, high in omega-3s.
Pasta with a Smart Sauce: Pasta can be a healthy option, especially if you opt for whole wheat pasta (if available) and select a nutrient-rich sauce.

Navigating Pasta Sauces

The Best Options: Choose classic tomato-based sauces like marinara or pomodoro. They are rich in vitamins and antioxidants and are significantly lower in calories and fat than cream-based sauces. Aglio e olio (garlic and olive oil) is another light, flavorful choice.
The Acceptable Option: Pesto sauce, while high in calories from olive oil and nuts, provides healthy fats in moderation. Ask for it sparingly.
The Options to Avoid: Heavy cream sauces like Alfredo, carbonara, and vodka sauce are loaded with saturated fat and calories. It's best to save these for a special, less frequent treat.

The Art of a Healthy Pizza

Pizza doesn't have to be off-limits. You can make it a balanced meal by making a few simple adjustments.

Choose Thin Crust: A thin-crust pizza has fewer carbs and calories than a thick or deep-dish version.
Go Heavy on Veggies: Load up on vegetable toppings like mushrooms, spinach, peppers, and onions, which add fiber and nutrients.
Be Mindful of Cheese and Meat: Request less cheese and avoid processed meats like pepperoni and sausage. Opt for lean protein like grilled chicken or shrimp instead.

Healthy Italian Dish Comparison Table


Dish	Typical Preparation	Healthy Alternative	Key Difference
Fried Calamari	Deep-fried in batter, served with heavy dipping sauce.	Grilled Calamari or Mussels	Avoids unhealthy fats from frying; provides lean protein.
Fettuccine Alfredo	Pasta with a heavy, cream-based sauce, high in saturated fat.	Linguine alla Marinara	Tomato-based sauce is lower in calories and rich in vitamins.
Lasagna	Layered pasta with heavy cheese and meat, often high in sodium.	Pasta Primavera	Focuses on a variety of fresh vegetables with a light, tomato-based sauce.
Thick-Crust Pizza	Heavy dough base, excessive cheese, fatty meats like sausage.	Thin-Crust Pizza	Less refined carbs, more vegetables, and lean protein.

Conclusion: Eating Well, The Italian Way

By following the principles of the traditional Mediterranean diet, you can enjoy the fresh, vibrant flavors of Italian cuisine while making healthier choices. Focus on simple preparations, fresh vegetables, lean proteins, and lighter sauces to build a satisfying and nutritious meal. It's not about denying yourself your favorite food, but about making smarter swaps and practicing moderation. The Mediterranean diet's emphasis on whole foods is a core reason for its benefits, and you can replicate this approach at any Italian restaurant to walk away feeling nourished, not stuffed.

Smart Swaps and Portion Control

Ask for modifications: Don't hesitate to ask for your meal to be grilled or baked instead of fried, or to have sauces served on the side.
Skip the bread basket: Avoid filling up on bread and butter before your meal arrives. Use a side salad or broth-based soup to satisfy your initial hunger.
Portion before you eat: Italian portions are often very generous. Consider sharing an entree with a dining companion or asking for a to-go box at the start of the meal to put half aside for a future meal.

Frequently Asked Questions

The healthiest Italian appetizer is often a broth-based minestrone soup, grilled calamari, or bruschetta. These options are lower in calories and fat than fried appetizers like mozzarella sticks or arancini.

No, pasta can be a healthy part of a balanced meal. The healthiness depends on the sauce, portion size, and additions. Opt for a tomato-based sauce, add lean protein and lots of vegetables, and consider whole wheat pasta if available.

Not necessarily. A mindful pizza choice can be healthy. Choose a thin crust, load up on vegetables, go light on the cheese, and opt for lean proteins like grilled chicken instead of fatty processed meats.

To make pasta healthier, ask for whole wheat pasta, choose a tomato-based sauce over a creamy one, and load the dish with extra vegetables and lean protein like grilled chicken or shrimp.

You should limit or avoid heavy, cream-based sauces such as Alfredo, carbonara, and vodka sauce. These are typically high in saturated fat and calories compared to marinara or pomodoro.

Salads can be a healthy option, but it's important to be mindful of toppings and dressings. Ask for dressing on the side and limit extras like excessive cheese, croutons, or fried chicken to keep calories in check.

Since restaurant portions are often oversized, consider sharing an entree, asking for a half portion if available, or requesting a to-go box at the beginning of the meal to set aside half for later.

Opt for water or unsweetened drinks and limit high-sugar cocktails or sodas. For dessert, consider sharing a lighter option like sorbet, or simply enjoy a cup of coffee.